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SPT: Day 12

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AnnouncementsClosed Saturday, July 8th for Blue Angel Weekend.CrossFit VU - Sport Performance TrainingView Public WhiteboardSpeed: Top End SpeedWeightliftingHalf Kneeling MB Chop (throw) 4 x 6 eachPush Press (4 x 8)Single Leg RDL (4 x 8 each)Use KB (contra-lateral)Metcon (6 Rounds for time)Rowing Sprints 500m Row x 6 Rest 2 minutes…

Snatch Day

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AnnouncementsClosed Saturday, July 8th for Blue Angel Weekend.CrossFit VU - CrossFitIf you don't know how to snatch, then this is the day to come. Be patient with weightlifting if you're new... Remember it took a few days to create the earth as we know it. Practice makes perfect.View Public WhiteboardSnatch…

SPT: Day 11

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AnnouncementsClosed Saturday, July 8th for Blue Angel Weekend.CrossFit VU - Sport Performance TrainingView Public WhiteboardSpeed: Multi-directional MovementShuffle & CuttingWeightliftingRear Foot Elevated (RFE) Split Squat (4 x 8 each)Pull-ups (4 x 10 - 12)3 pos. holds Eccentric Assisted x 2Metcon (Time)4 Rounds for time Ladders x 4 trips (4 different movements)…